Comparing Nutrients in 1 pound Hemp Seeds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Hemp Seeds	Blanched Almonds	Recommended Dietary Allowance
Energy	86.5% 2508kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	56% 18g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.3g	65% 84.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	29% 21g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.94% 1.4g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.91g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 20.2g	g per day for Men 19-50 years
Fiber	47.7% 18g	118% 45g	38g per day for Men 19-50 years
Protein	256% 143g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 499μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.63mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Blanched Almonds	Recommended Dietary Allowance
Calcium	31.8% 318mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	451% 36mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	362% 8.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1069% 7484mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hemp Seeds vs Blanched Almonds:

• Hulled Hemp Seeds have 6.7 times more Vitamin B1, 2.6 times more Vitamin B3, 5.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Vitamin B2 and 29.7 times more Vitamin E than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hemp Seeds vs Blanched Almonds:

• Hulled Hemp Seeds have 1.6 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 1.8 times more Potassium, 8.1 times more Selenium and 3.3 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 3.4 times more Calcium and 3.8 times more Sodium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 1 pound:

• Hulled Hemp Seeds have 2506 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Carbohydrate, 3.1 times more Sugars and 2.5 times more Fiber than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Blanched Almonds have similar amounts of Energy, Fat and Saturated Fat per 1 lb.
• Both Hulled Hemp Seeds as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.